Half Marathon

Last weekend I completed a half marathon, and boy is 13.1 miles better than running 26.2! I am sure you are thinking, duh! But after training for 26.2, it was simple to run the half. This being said, doesn't mean I didn't have funny thoughts going through my head. Here are some of the things that went through my mind as I was running:

• Mile 1: It is HOT! Like, I am sweating to death hot. Did i eat enough? I can’t eat this early in the morning. That oatmeal tasted like cardboard.
• Mile 2: Where is the sun? Why am I wearing a hat?!
• Mile 3: Is that a guy in a track suit? yes, yes he is
• Mile 4: Crap, a hill. crap, another hill. crap, ANOTHER HILL.
• Mile 5: Why are the aid stations never where I need them?
• Mile 6: oh look, somebody i know! Anne!
• Mile 7: Camera guy taking pictures. I am sure I will look like crap.
• Mile 8:DOWNHILLS ARE A GIFT FROM GOD. Oh my God, THIS DOWNHILL I WILL LOVE YOU FOREVER.
• Mile 9: I can run forever
• Mile 10: This GU is disgusting. pineapple does not translate well to gooey form.
• Mile 11: There is a 13 year old running next to me.
• Mile 12: There is a person speed walking past me....
• Mile 13: Why do they put a hill at the end? Oh my...almost done

Running is always interesting...

Kundalini Yoga

I tried Kundalini Yoga for the first time today and I really enjoyed the class. It is very different from any other yoga class I have tried.  Here is what I learned from my class today. Thought I would share with my 4 loyal blog readers.

What is Kundalini Yoga?

"The Kundalini is untapped energy at the base of the spine that can be drawn up through the body awakening each of the seven charkas. Full enlightenment occurs when this energy reaches the crown chakra at the top of the head."

What is a Kundalini Yoga class like?

A Kundalini class begins with a short chant (warning; the chant started and at first I had a moment of panic, "I don't know this chant". As I looked frantically around the room, I noticed the words painted on the studio wall at Anchorage Yoga.)  followed by a warm-up to stretch the spine and improve flexibility (we did a typical hot yoga flow for sun salutation). The main work of the class is called a kriya, which is a proscribed sequence of poses and breath that focuses on a precise area of the body. Basically, you do repeated movements until you think your body part such as an arm may fall off. Then, you move into the next poses (which feels good at first until you repeat the movement enough times to make you think that body part may fall off). The class ends with a meditation, which is accompanied by closing song.

The instructor was dressed differently then I have normally seen yoga instructors. A little research and I found that "Kundalini devotees often wear flowing white robes and head wraps (which my teacher was wearing).".

Should you try Kundalini Yoga?:

Kundalini is one of the more spiritual types of yoga." It goes beyond the physical performance of poses with its emphasis on breathing, meditation, chanting. However, the Kundalini sequences can be very physically intense." There was definitely times when I thought, why the heck am I doing this. But I loved the class. I think it was a great change of pace to the normal hot flow class I take, and I look forward to my next Kundalini class.

Cross Training

Many runners do other exercises besides running. Cross training, the idea of practicing multiple exercises, helps runners in several ways. One, it helps with overall fitness and two, reduces injuries. I have done several Triathlons (swim, bike, run in sequence), therefore I have trained at times with all three but this not part of my normal training.

Normally, I cross train with Hot Yoga (performed under hot and humid conditions). Why choose hot yoga? Yoga and running seem like opposite ends of the spectrum as far as physical activity go, and this is true.Yet, practicing yoga in conjunction with running has many benefits.

Runners can use yoga to balance strength, increase range of motion, and train the body and mind. Yoga teaches you how to use your breath with yoga poses. "The eventual result is that your body, mind, and breath are integrated in all actions."  This can offset the effects of the runner's pavement pounding workouts. Yoga also helps remind you that each day is a new day, and unique. What your body was able to do yesterday may not translate into today. This is also true in running. 


Yoga maintains a runners since of well-being. It helps to reduce tension and promote relaxation. This is vital to insuring a injury free runner. Tension in the muscles can create injury through overuse. But through yoga and breath a runner can learn to reduce or relieve this tension their muscles.


I practice Yoga at Anchorage Yoga. The studio is GREAT and the instructors are amazing. I truly believe it was my yoga practice that was a huge factor in completing my marathon. Through understanding of your breath and body, you can achieve amazing goals. If you get the chance to check them out, I highly recommend it (no...they have no clue I am mentioning them in my blog, and no I am not getting any compensation from them). The studio is addicting and once you go, I think you'll understand why I recommend them.


Do you cross train? What other exercises do you use? Do you find them beneficial to your running?

New running shoes are a wonderful thing... just not before a race. Therefore, I waited to buy a new pair until after the marathon.


Normally, I am a Nike kind of girl. I have owned several different Nike's from the Nike Frees to Nike Pegasus (one extreme to the other basically). I have always found Nike to be narrow enough for my feet and high quality enough that I wasn't replacing the shoe every month. 


But I am a convert...I bought my first pair of Asics and I am in love. Check them out! These shoes have everything! Highly recommend if you have narrow feet to try them. Asics do not have wide sizes so, if you have wider feet you are S.O.L. 


I bought the Asics-33 Gel Blur, Asics' version of the barefoot or minimalist running shoe that seems to be so popular currently in the the running world. Since I have been using shoes such as the Vibram Five Finger Shoes and Nike Free (both are more minimalist running shoes than this particular one) I was not afraid to go for it. In fact, I would recommend this shoe if you are thinking about making the switch. It has more support in the heel than the Nike Free's and it is still extremely light.


I do still own my Vibrams (aka the creepy toe shoes) and I love them...for shorter runs (13.1 miles or under).  On longer runs, I have found my toes need a little more protection than the shoes can provide. Granted, if I was doing an all trail run in dirt I may be able to handle the distance runs in the shoe. I ran my full marathon in my Nike Frees and didn't end up with any blisters and in fact my feet felt great after the run.


Side Note: The shoes did run smaller than my previous running shoes (with room to spare in the toes). In Nike I wear a 8.5 and in the Asics I made the jump to a 9.  

Marathon Complete...first day back to running TODAY!

I am a marathon finisher. I have finished a 26.2 mile race, an accomplishment about only 1% of the world can say they have achieved.


I am proud, learned a ton, and ready for another. No one can describe the pain, the endurance challenges, the way your body revolts on a marathon. I heard things like, "You'll hit the wall" or " Mile 22 is known as the worst mile of a marathon" and "Be mindful of how much water you drink, timing your gels right, not eating ANYTHING new on race day" and finally "Be aware of your race outfit...make sure you have completed a long run in it. Don't switch the socks, shoes,or even your hair ties, it may be painful." All of this is great advice and everyone is absolutely true. But for me to describe what TRULY hitting the wall feels like, or how TRULY mental mile 22 was would be impossible. I am not going to describe the marathon pain or challenges...each person has their own story. I can talk about my relationship with running.


I trained like crazy, and I know I am addicted to running. I can say this week off was more painful than the marathon. My body and mind craves the push, pain, mental alone time. There is something freeing in knowing your body is working, HARD and you can do it. People are stronger than they realize. That thought in your head, "I can't run," "I can't breathe," "My legs hurt," is just that, a THOUGHT. When you are thinking those thoughts, you are trying to defeat yourself. You really can breathe, you are doing it the very moment you have that doubt. Your legs are fine, you are running the moment you think they hurt. Focus on your breath. If you focus on things as simple as breathing, it really is possible...and how true is that for life? We focus on complicated issues, and struggle with our thoughts. If we would focus on our breath, today, the moment, we see how truly strong the human race is. 


How do you know when you are a runner? The moment you buy your first pair of running shoes. The first second you run. Runners don't judge others. If you are in a gym, or out in the trail running...you are a one of us (we may even wave or nod at you, it is a runner thing, feel free to do it back). It doesn't matter how fast you are, how long you can run, you are pushing yourself and that is what makes you a runner. We put on our shoes and gear when others are asleep, on the couch, the computer,or riding in a car. Runners are willing to try and know that every run is a new one. It doesn't matter if I ran 26.2 miles a week ago, today 1 mile may be painful. That is the joy of running. Everyone is on even ground. We all have good run days and bad run days, but we try.


I am off to focus on my breath, worry about simple things, like one foot in front of the other. May you all find the simple part of running. It is freeing. 

Training, Training, Training

It has been awhile since I posted and it is definitely time for an update. I have been training a ton and that means lots of time at the gym. My schedule is: Monday (5 mile run), Tuesday (5 mile run), Wednesday (off day), Thursday (5 mile run), Friday (5 mile run), Saturday (long run), and Sunday (off day). On average I am running between 30-40 miles a week. With all this running, I have had to work on eating right.

On my long runs, I have been experimenting with different gels, bars and powders I have tried accelerade, GU, Power Bar, and Honey Stinger Gels. Previously, I had written a post on Accelerade and I do love it, but it is not enough for long runs. I have a sensitive tummy and I can set it off easy (especially on a long run).

http://www.amazon.com/gp/product/B000NX0ZN6/ref=pd_lpo_k2_dp_sr_3?pf_rd_p=486539851&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B0010TADXE&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1NMSAGZCTB54MD2FYW9N

The best gel I have found are the Honey Stingers (Ginsting). They have plenty of electrolytes, vitamins, and calories without sending my tummy or taste buds running for help. They taste like honey and are not hard to wash down with water. Plus, when I get off the treadmill, I am not starving and wanting to eat everything in sight!

Accelerade

Drinking properly before and during my marathon will save me a lot of pain. I have been training the way I will be running my marathon in June. 

I have read several articles about the correct way to hydrate during a long run. The most important time to drink your sports drink is 10 minutes before the run, during this time you need drink around 8 to 10 oz of the liquid. Then, around 5 oz need to be downed every two miles (this is about 5 swallows of liquid during the two mile period).

The sports drink shouldn't be saved for the end of the race, because it takes time for the carbs to be adsorbed by the body. The whole point is to prevent fatigue and prolong the "wall" effect all of us runners HATE.

What sports drink do I use?

Accelerade, which has a 4:1 Carb to protein ratio that is different from the carb only sports drinks. Accelerade claims to increase endurance, reduce muscle damage, and be more effective in hydration compared to other sports drinks.

My Thoughts:

Taste-- I will be honest, it tastes like crap. I would never drink this sports drink for fun or because I wanted to enjoy a nice glass of it.Drinking it warm is disgusting. The drink is a little more bearable when chilled. Although, once you are running you don't notice the taste anymore (maybe because your body is craving the carbs and protein)?

Performance-- It does work. I am not hungry when I drink this during my long runs. Without the Accelerade, I hop off the treadmill wanting nothing more than to EAT everything around me. 

Ease and Mix-ability-- It comes in powder form (1 scoop fills 12oz). The powder does clump and takes awhile to shake up in your bottle. Cleaning out the bottle can also be work. I recommend a bottle brush and lots of hot water.

Overall-- It works. I love the stuff. It has helped me on many 1/2 marathons and will be a staple during my training runs (and finally during my full marathon in June.)

Barefoot Running

This last summer I decided to be brave and try barefoot running. I bought my first pair of vibrams five fingered shoes (My Vibrams) at REI.. I was a little leery because I had heard horror stories of people who had tried running in them and got hurt on their very first run and as a result were out of running for months. This was something I wanted to avoid.

The person at REI was wonderful and helped me find the right pair for my feet. He was actually surprised when I tried on the pair, the ones I ended up buying, because they fit all my toes perfectly. He then asked me how much I ran (around 5 miles a day for 4-5 days a week). He cautioned me to take it easy on them because I was using different muscles than I have ever used before during my running.

He was correct...you do use different muscles and the way you run is completely different. I had to re-teach myself to run. I was slower than ever running in them and my legs got a major work out, but my knees felt great (and continue to do so--knock on wood).

When you run "barefoot:" your land on your forefoot instead of the traditional heal slam you have in regular running shoes. When I am at the gym I usually have one or two people question me about my shoes, "Don't you feel a ton of impact?' or "Aren't your knees killing you?" But this is the opposite that happens. The impact is LESS and you can feel it. It is completely freeing to not slam down on your heal.

I am not saying barefoot running is for everyone, and people do get hurt doing it. Whether or not you can barefoot run depends on several factors:
1.) How is your balance? Do you use your toes? You can test this by standing barefoot on one leg. Have another person watch your foot. Do your toes lift off the ground?? If so, you need to work on your balance before hoping into a pair of Vibrams.
2.) Are you prepared to re-learn how to run?? Once you put on the Vibrams your foot automatically falls forefoot first (instead of heal) but you'll be slowed down dramatically. It can be frustrating to go from a 8 minute mile to a 10 minute mile.  On top of all that, you can not ran as far because you are using more leg muscles.

I am going to be running my marathon in my Vibrams (I am training in them currently). I swear by them but I also realize that people have been hurt barefoot running. Humans today run on concrete and asphalt...not the best conditions for healthy knees.

Week 1: The confidence builder

I have been contemplating running a full marathon for awhile now, and the other day I just decided to do it! I signed up for a marathon on June 23, got a training schedule and started running.


With this being my first full marathon I wanted to document the training and run. Who doesn't want to document their pain? I will probably never run one again and it will be nice to look back on the journal. 


Week 1:
Total miles run this week=27
Total rest days this week=2
Longest run this week-13 miles
Favorite soundtrack this week= Michael Jackson's Greatest Hits


I haven't actually ran the 13 miler yet...I save that joy for tomorrow. I am a little nervous about running the 13 miles tomorrow because I have to run it on a treadmill. It is going to be PAINFUL. Nothing but the same damn wall to look at for a little over 2 hours. I would normally just suck it up and run outside but the idea of running in negative temperatures is not appealing to me in the least.


Overall, this week as has been easy. I am sure this is just a nice trick in the marathon schedule. The idea is to build myself confidence and slowly it will be destroyed as the weeks progress.